Wednesday, October 29th, 2025 – Bench Press
General Warm-Up
12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push ups or Negative Push Ups
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push ups or Negative Push Ups
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press
Strength
Bench Press (use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps
Accessory
8 Rounds Every 2 Minutes On The Minute
1) 12 Barbell Row
2) Push Ups x AMRAP
3) 12 Hanging Leg Raises
1) 12 Barbell Row
2) Push Ups x AMRAP
3) 12 Hanging Leg Raises
Notes
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Equipment Break Down And Put Away
-Into If Time-
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds